Things You'll Need:
- Speed bag
- Double end bag
- Boxing gloves of various weights
- Punch mitts
- Partner
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Step 1
Hit a speed bag. This is the boxer's standard speed tool. The smaller the bag, the faster it will go. Use the smallest bag that you can comfortably work with.
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Step 2
Perform a graduated work out on the speed bag. Always start with several minutes of slow punching to warm up. Gradually increase to medium speed then rest for a minute. Graduate to all out speed work by punching the speed bag as many times as you can in 30 seconds. Keep track of this number then try to beat it. Do several sets of these speed flurry drills using different kinds of punches.
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Step 3
Weigh down your hands with heavier gloves. As you get better at speed bag work, make your arms work harder by swinging a few extra ounces. Those ounces will feel very heavy after a few sets. Be sure to return to your light bag gloves later to feel the difference. See if your speed has increased.
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Step 4
Blast fast music to motivate you. Find songs with fast driving beats and play them loudly while you work the speed bag. When the beat in your head is fast, your hands move fast.
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Step 5
Move up to a double end bag. This is a speed bag that is also connected at the bottom with another cord. The result is a bag that fights back. When you hit it the double end bag snaps back. The faster you hit it the faster it snaps back. This requires you to be adaptable and quick.
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Step 6
Get a partner to hold punch mitts for you. These are gloves with discs on the palms for boxers to hit. Instead of the standard 1-2-3 combination punches, try a flurry of fast jabs and straight punches as your partner moves around you. It forces you to focus on speed and accuracy at the same time.
